Mustard Greens & Bulgur

EatingWell


Serving size 6
Prep Time
Total Time

Ingredients

1 cup bulgur (see shopping tip)
2 Tbsp chopped walnut
6 tsp walnut oil or extra-virgin olive oil, divided
2 shallots, chopped
1 Tbsp finely chopped garlic
12 cup thinly sliced mustard greens (about 1 bunch), tough stems removed
⅓ cup chopped pitted dates
3 Tbsp water
4 tsp white wine vinegar
½ tsp salt

Directions

1. Prepare bulgur according to package directions. Transfer to a colander and rinse under cool water; drain. Toast walnuts in a small dry skillet over medium-low heat, stirring, until lightly browned and fragrant, 2 to 3 minutes.

2. Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until the shallots start to brown, 4 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add mustard greens, dates and 2 tablespoons water and cook, stirring occasionally, until the greens are tender and the water evaporates (add another tablespoon of water if the pan is dry before the greens are tender), about 4 minutes. Stir in vinegar, salt and the prepared bulgur; cook until heated through, about 1 minute. Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts before serving.

Shopping Tip: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Unlike cracked wheat, it simply needs a quick soak in hot water for most uses. Look for bulgur in the natural-foods section of large supermarkets, near other grains.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 6 Total

  • Calories 177
  • Calories from fat 63
  • Total Fat 7gm 11%
  • Sodium 206mg 9%
  • Total Carbohydrates 28gm 9%
  • Fiber 6gm 24%
  • Protein 4gm
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Side Dish, Dinner, Diabetic, Healthy, High Fiber, Low Cholesterol, Low Fat, Vegetarian, Vegetable, Fruit, Nut, Grain, American, Easy, Entertaining

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